Harissa Spiced Basa
with herby leek mash and garlicky green beansCalories
:
633 kcalProtein
:
32.2g proteinTotal
:
20 minutesDifficulty
:
EasySpicy
Quick
Calorie Smart
Allergens:
- Fish
- Milk
A rich harissa-imbued butter coats the tender basa in this recipe which also features parsley mash and tender green beans.
Ingredients
Serving amount
600 grams
Potatoes
5 grams
Parsley
1 unit(s)
Garlic
150 grams
Green Beans
1 unit(s)
Lemon
1 sachet(s)
Harissa Paste
1 unit(s)
Leek
240 grams
Basa
(Contains: Fish)
Not included in your delivery
2 tbsp
Butter
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Milk (Optional)
to taste
Water
to taste
Butter
(Contains: Milk)
Nutrition Values
Energy (kJ)2650 kJ
Energy (kcal)633 kcal
Fat20.5 g
of which saturates10.3 g
Carbohydrate80.4 g
of which sugars11.2 g
Dietary Fiber40.4 g
Protein32.2 g
Salt1.1 g
Trans Fat0.1 g
Potassium1519.2 mg
Calcium123.8 mg
Iron1.4 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Zester
•Grater
•Potato Masher
•Pan with Lid
•Colander
•Pot with Lid
Cooking steps
1
- Boil a large pot of salted water.
- Chop the potatoes into 2cm chunks (peeling optional).
- Add the potatoes to the boiling water and cook until fork-tender, 12-18 mins.
- Meanwhile, trim the leek and halve lengthways. Thinly slice widthways. Place a pan over medium heat with a knob of butter and a drizzle of oil. Cook the leek until softened, 6-8 mins.
- Drain the cooked potatoes in a colander and return to the pot, off the heat. Add a knob of butter and some milk or water. Mash until smooth then stir in the cooked leeks. Season to taste with salt and pepper. Cover to keep warm.
2
- Meanwhile, roughly chop the parsley (stalks and all). Once the mash is ready, stir through the parsley.
- Peel and grate the garlic (or use a garlic press).
- Zest then juice the lemon.
- Trim the green beans.
3
- Return the pan to medium-high heat with a drizzle of oil.
- Once hot, fry the green beans until starting to char, 2-3 mins.
- Stir in the garlic, lower the heat to medium and cook for 1 min.
- Add a splash of water and cover with a lid or some foil. Cook until tender, 4-5 mins.
- Once cooked, remove from the pan and cover to keep warm.
4
- Return the pan to medium-high heat with a drizzle of oil.
- Pat the basa dry with kitchen paper, then season with salt and pepper.
- Once hot, lay the basa into the pan and fry, 2-3 mins on each side. IMPORTANT: Wash hands and equipment after handling raw fish. Fish is cooked when opaque in the middle.
5
- Add 2 tbsp butter (per 2P), harissa paste, lemon zest, and half the lemon juice to the pan.
- Cook for 1-2 mins, ensuring the fish is cooked through and well coated on both sides with the harissa butter. IMPORTANT: Fish is cooked when opaque in the middle.
6
- Divide the leek and mash between your plates.
- Top with the green beans and basa.
- Finish with a drizzle of any harissa butter remaining in the pan.
